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  6. Broccoli vs. Kohlrabi

Broccoli vs. Kohlrabi — In-Depth Nutrition Comparison

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Differences between Broccoli and Kohlrabi

  • Broccoli is higher in Vitamin K, Vitamin C, Folate, Vitamin B5, and Vitamin B2, however, Kohlrabi is richer in Copper.
  • Broccoli's daily need coverage for Vitamin K is 85% higher.
  • Broccoli has 14 times more Zinc than Kohlrabi. While Broccoli has 0.41mg of Zinc, Kohlrabi has only 0.03mg.

The food types used in this comparison are Broccoli, raw and Kohlrabi, raw.

Infographic

Broccoli vs Kohlrabi infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Contains more CalciumCalcium +95.8%
Contains more IronIron +82.5%
Contains more ZincZinc +1266.7%
Contains more PhosphorusPhosphorus +43.5%
Contains more ManganeseManganese +51.1%
Contains more SeleniumSelenium +257.1%
Contains more PotassiumPotassium +10.8%
Contains more CopperCopper +163.3%
Contains less SodiumSodium -39.4%
~equal in Magnesium ~19mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 207% 2.2% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin CVitamin C +43.9%
Contains more Vitamin AVitamin A +1630.6%
Contains more Vitamin EVitamin E +62.5%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +485%
Contains more Vitamin B3Vitamin B3 +59.8%
Contains more Vitamin B5Vitamin B5 +247.3%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin KVitamin K +101500%
Contains more FolateFolate +293.8%
Contains more CholineCholine +52%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +65.9%
Contains more FatsFats +270%
Contains more OtherOther +14.9%
~equal in Carbs ~6.2g
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
19% 10% 71%
Saturated Fat: Sat. Fat 0.013 g
Monounsaturated Fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated Fat +57.1%
Contains less Sat. FatSaturated Fat -66.7%
Contains more Poly. FatPolyunsaturated fat +26.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Kohlrabi
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli Kohlrabi Opinion
Calories 34kcal 27kcal Broccoli
Protein 2.82g 1.7g Broccoli
Fats 0.37g 0.1g Broccoli
Vitamin C 89.2mg 62mg Broccoli
Net carbs 4.04g 2.6g Broccoli
Carbs 6.64g 6.2g Broccoli
Magnesium 21mg 19mg Broccoli
Calcium 47mg 24mg Broccoli
Potassium 316mg 350mg Kohlrabi
Iron 0.73mg 0.4mg Broccoli
Sugar 1.7g 2.6g Broccoli
Fiber 2.6g 3.6g Kohlrabi
Copper 0.049mg 0.129mg Kohlrabi
Zinc 0.41mg 0.03mg Broccoli
Phosphorus 66mg 46mg Broccoli
Sodium 33mg 20mg Kohlrabi
Vitamin A 623IU 36IU Broccoli
Vitamin A 31µg 2µg Broccoli
Vitamin E 0.78mg 0.48mg Broccoli
Manganese 0.21mg 0.139mg Broccoli
Selenium 2.5µg 0.7µg Broccoli
Vitamin B1 0.071mg 0.05mg Broccoli
Vitamin B2 0.117mg 0.02mg Broccoli
Vitamin B3 0.639mg 0.4mg Broccoli
Vitamin B5 0.573mg 0.165mg Broccoli
Vitamin B6 0.175mg 0.15mg Broccoli
Vitamin K 101.6µg 0.1µg Broccoli
Folate 63µg 16µg Broccoli
Choline 18.7mg 12.3mg Broccoli
Saturated Fat 0.039g 0.013g Kohlrabi
Monounsaturated Fat 0.011g 0.007g Broccoli
Polyunsaturated fat 0.038g 0.048g Kohlrabi
Tryptophan 0.033mg 0.01mg Broccoli
Threonine 0.088mg 0.049mg Broccoli
Isoleucine 0.079mg 0.078mg Broccoli
Leucine 0.129mg 0.067mg Broccoli
Lysine 0.135mg 0.056mg Broccoli
Methionine 0.038mg 0.013mg Broccoli
Phenylalanine 0.117mg 0.039mg Broccoli
Valine 0.125mg 0.05mg Broccoli
Histidine 0.059mg 0.019mg Broccoli
Fructose 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
61%
Broccoli
24%
Kohlrabi
Minerals Daily Need Coverage Score
19%
Broccoli
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.9g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.2)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.